Order Effects of Resistance and Stretching Exercises on Heart Rate Variability and Blood Pressure in Healthy Adults.

da Silva Araujo, G, Behm, DG, Monteiro, ER, de Melo Fiuza, AGF, Gomes, TM, Vianna, JM, Reis, MS, and da Silva Novaes, J. Order effects of resistance and stretching exercises on heart rate variability and blood pressure in healthy adults. J Strength Cond Res 33(10): 2684-2693, 2019-The purpose of this study was to compare the acute effect of different combinations and order of resistance exercise (RE) and stretching exercise (SE) on heart rate variability, systolic blood pressure (SBP), and diastolic blood pressure (DBP). Twenty subjects, recreationally trained, performed 5 sessions in a random order: (a) SE followed by RE no rest (SE + RE), (b) RE followed by SE no rest (RE + SE), (c) SE between RE sets (SBE), (d) SE isolated, and (e) RE isolated. Heart rate variability, SBP, and DBP were collected for 15 minutes before (baseline) and 60 minutes after each experimental session. A significant decrease was found for standardized deviation of differences between adjacent normal r-r intervals (RMSSDms) SE + RE (-50.79%), SE (+9.2%), SBE (-42.8%), and RE (-46.3%). Similarly, a significant increase was found for LFnu in SE + RE (+12.8%) and SBE (+16.6%). In addition, a significant decrease was found for HFnu in SE + RE (-34.8%) and SBE (-39.7%). Finally, a significant decrease was found for SBP in SE (-6.1%). In conclusion, this study indicated that SE followed by RE promotes a reduction in LFnu and RMSSDnu, with trivial to small magnitude decreases in SBP. Therefore, performing SE either before or between RE would be an important exercise prescription recommendation to lower cardiac load and consequently greater safety.

Acute effects of different foam rolling volumes in the interset rest period on maximum repetition performance.

BACKGROUND: Foam rolling (FR) is a ubiquitous intervention utilised for the purpose of acutely increasing the range of motion without subsequent decreases in performance. Thus, it is commonly used during the periworkout period-that is, prior to, during, or after an athlete's workout. OBJECTIVE: This study investigated how different FR durations applied to the quadriceps during the interset rest periods affects the numbers of repetitions in the knee extension exercise. METHODS: Twenty-five females completed four sets of knee extensions with 10 repetitions of maximum load to concentric failure on four occasions. Between each set, a 4-minute rest interval was implemented in which participants either passively rested or performed FR for different durations (60 seconds, 90 seconds, and 120 seconds). The 95% confidence intervals revealed a dose-dependent relationship in which longer durations of FR resulted in fewer completed repetitions. RESULTS: On average, the number of repetitions with PR was 13.8% greater than that in FR120, 8.6% greater than that in FR90, and 9.1% greater than that in FR60. CONCLUSION: For the purposes of performance and likely adaptation, interset FR seems to be detrimental to a person's ability to continually produce force, and should not be applied to the agonist muscle group between sets of knee extensions.

MAXIMUM REPETITION PERFORMANCE AFTER DIFFERENT ANTAGONIST FOAM ROLLING VOLUMES IN THE INTER-SET REST PERIOD.

BACKGROUND: Foam rollers, or other similar devices, are a method for acutely increasing range of motion, but in contrast to static stretching, do not appear to have detrimental effects on neuromuscular performance. PURPOSE: The purpose of this study was to investigate the effects of different volumes (60 and 120 seconds) of foam rolling of the hamstrings during the inter-set rest period on repetition performance of the knee extension exercise. METHODS: Twenty-five recreationally active females were recruited for the study (27.8 ± 3.6 years, 168.4 ± 7.2 cm, 69.1 ± 10.2 kg, 27.2 ± 2.1 m2/kg). Initially, subjects underwent a ten-repetition maximum testing and retesting, respectively. Thereafter, the experiment involved three sets of knee extensions with a pre-determined 10 RM load to concentric failure with the goal of completing the maximum number of repetitions. During the inter-set rest period, either passive rest or foam rolling of different durations (60 and 120 seconds) in a randomized order was employed. RESULTS: Ninety-five percent confidence intervals revealed dose-dependent, detrimental effects, with more time spent foam rolling resulting in fewer repetitions (Cohen's d of 2.0 and 1.2 for 120 and 60 seconds, respectively, in comparison with passive rest). CONCLUSION: The results of the present study suggest that more inter-set foam rolling applied to the antagonist muscle group is detrimental to the ability to continually produce force. The finding that inter-set foam rolling of the antagonist muscle group decreases maximum repetition performance has implications for foam rolling prescription and implementation, in both rehabilitation and athletic populations. LEVEL OF EVIDENCE: 2b.

ACUTE EFFECTS OF DIFFERENT SELF-MASSAGE VOLUMES ON THE FMS™ OVERHEAD DEEP SQUAT PERFORMANCE.

BACKGROUND: The Functional Movement Screen (FMS™) is a battery of tests designed to assess movement competency; the overhead deep squat test, specifically, has been shown to be an accurate predictor of overall FMS™ scores. Self-massage (SM) is a ubiquitous warm-up utilized to increase joint range of motion and, therefore, may be effective for improving performance of the overhead deep squat test. PURPOSE: To examine how different doses (30, 60, 90, and 120 seconds) of SM of different areas of the body (plantar fascia, latissimus dorsi, and lateral thigh) affects the score obtained on an overhead deep squat test. METHODS: Twenty recreationally active females were recruited to be tested on four occasions: sessions one and two consisted of baseline testing, session three consisted of SM applied to the lateral thigh, and session four consisted of SM applied to the lateral torso and plantar fascia. RESULTS: In all SM conditions, at least 90 seconds was required for a change in deep squat score from baseline; therefore, it is concluded that SM the lateral torso, plantar fascia, and lateral thigh for 90 seconds or more are effective interventions for acutely improving overhead deep squat scores. CONCLUSION: Self-massage appears to be an effective modality for inducing acute improvements in the performance of the FMS™ overhead deep squat in all conditions tested. LEVEL OF EVIDENCE: 2b.

Acute effects of dropsets among different resistance training methods in upper body performance.

The aim of this study was to compare the influence of including dropset exercises in different orders, both in the pre-exhaustion, as in the post-exhaustion method, and to analyze the performance of total work on the bench press and chest flying exercise. Twenty-two male volunteers with a recreational experience in ST were evaluated in six visits in non-consecutive days, at approximately the same time of the day. During the first visit, subjects signed an informed consent form and underwent an anthropometric evaluation and testing of 10RM. The second visit involved a re-test of 10RM. From third to sixth visits, the subjects were randomly grouped into the following experimental situations: 3rd Visit (V3 - Post-exhaustion): Bench Press (dropset) + Chest Flying (10RM); 4th visit (V4 - Post-exhaustion): Bench Press (10RM) + Chest Flying (dropset); 5th Visit (V5 - pre-exhaustion): Chest Flying (dropset) + Bench Press (10RM); 6th Visit (V6 - pre-exhaustion): Chest Flying (10RM) + Bench Press (dropset). The protocol of dropset was performed with 3 sets and no rest intervals 10RM + 80% 10RM + 60% 10RM. An interval between sets was adopted for 2 minutes. The primary results showed a significant difference in Total Work for visits V3 and V6, which was included in the dropset multiarticular exercises. These results suggest that the exercise order with the dropset method in the pre-exhaustion or post-exhaustion methods had an acute influence on Total Work.

Efeito agudo de diferentes volumes do treinamento de força na flexibilidade / Acute effect of different strength training volume in flexibility

Introdução: O volume em uma sessão de treinamento de força (TF) pode alterar a flexibilidade. Objetivo: Verificar o efeito agudo de uma sessão de TF com diferentes volumes na flexibilidade, imediatamente após o término da sessão e 24 e 48 horas após. Métodos: Sessenta e um voluntários (24,31±0,81anos) do sexo masculino distribuídos aleatoriamente em três grupos: grupo controle (GC), duas série (G2S) e três séries (G3S). Todos os grupos foram avaliados pré e pós-treinamento no teste de sentar e alcançar, Goniometria (ombro, cotovelo, quadril, joelho e coluna) e teste de 10 Repetições Máximas (RM). O treinamento foi composto por nove exercícios que envolviam todas as articulações avaliadas e executado 10 repetições. Resultados: Houve aumento dos níveis de flexibilidade para maioria dos movimentos do ombro; quadril (extensão) e tronco (flexão e extensão) quando comparadas as situações pré e pós-treinamento para todos os grupos submetidos ao treinamento (p < 0,05). Conclusão: Uma sessão de ER com diferentes volumes é capaz de modificar a flexibilidade de articulações triaxiais.

Introduction: The volume in a resistance exercise (RE) session can change flexibility. Objective: The aim of the study was to investigate the acute effect of a training session with different volumes flexibility, immediately after the session and 24 and 48 hours after the training session. Methods: Study participants were 61 volunteers (24.31 ± 0,81 year) males randomly assigned to three groups: control group (CG), two series (G2S) and three series (G3S). All groups were assessed before and after training in the sit and reach test, Goniometry (shoulder, elbow, hip, knee and spine) and test 10 Maximum Repetitions (RM). The training was composed of nine exercises that involved all tested joints and was run 10 repetitions of each exercise with moderate intensity. Results: There was an increase of the flexibility levels for most shoulder movements; hip (extension) and trunk (flexion and extension) when comparing before and after training for all undergoing training groups (p <0.05). Conclusion: A RE session with different volumes is able to modify the flexibility of triaxial joints.

Efeito agudo do intervalo passivo e do alongamentono desempenho de séries múltiplas / Acute effect of passive rest intervals and stretching exerciseon multiple set performance

Este estudo verificou o efeito agudo de intervalos passivos e do alongamento estático entre as séries sobre o número de repetições máximas (RM), percepção subjetiva de esforço (PSE) e volume total (VT) do número de repetições em um protocolo de séries múltiplas com sobrecarga ajustada pelo teste de 8RM. Participaram 14 homens (24,4 ± 2,1 anos; 79,1 ± 7,1 kg; 175,4 ± 5,6 cm). O grupo de voluntários foi dividido de forma aleatória e nas duas primeiras visitas, realizaram o teste e o reteste de 8RM no supino reto (SR) e agachamento (AG). Nas duas sessões seguintes, os indivíduos foram divididos aleatoriamente em duas situações experimentais: a) teste de 8RM com intervalo passivo (GIP); b)teste de 8RM com exercício de alongamento (GAL). Foram realizadas três séries no SR e no AG com intervalos de dois minutos de forma passiva ou incluindo 30 segundos de alongamento. A ANOVA mostrou diferenças significativas (p < 0,05) na segunda (GIP = 6 ± 0,8 x GAL = 5,2 ± 1,0 repetições) e terceira (GIP = 4,1 ± 0,8 X GAL = 3,3 ± 0,6 repetições)séries para o exercício SR e apenas na terceira série (GIP = 4,9 ± 0,8 X GAL= 4,2 ± 1,0 repetições) para o AG. Na PSE, o teste de Wilcoxon mostrou diferenças significativas (p < 0,05) entre todas as séries no SR e AG. Para o VT de RM, o teste t pareado mostrou diferenças significativas (p < 0,05) no SR (GIP = 18,3 ± 1,5 X GAL = 16,8 ± 1,6 repetições). Conclui-se que exercício de alongamento estático entre as séries pode provocar diminuição no desempenho da força em 8RM.

The objective of this study was to determine the acute effect of passive rest intervals and static stretching between resistance exercise sets on the number of maximal repetitions (RM), rating of perceived exertion (RPE), and cumulative number of repetitions in multiple sets with a workload adjusted by the 8RM test. Fourteen trained male subjects (24.4 ± 2.1 years; 79.1 ± 7.1 kg; 175.4 ± 5.6 cm) were studied. On the first two visits, the subjects were submitted to the test and 8RM re-test using chest press (CP) and squat (SQ) exercises. On the two subsequent visits, all subjects were randomly assigned to two experimental situations: a) 8RM test with a passive rest interval (PI); b) 8RM test with static stretching (SS). The subjects performed three sets of CP and SQ, intercalated with 2 minutes of passive rest or 30 seconds of static stretching. ANOVA revealed a significant decrease (p < 0.05) in the second (PI = 6 ± 0.8 x SS = 5.2 ± 1.0 repetitions) and third (PI = 4.1 ± 0.8 X SS = 3.3 ± 0.6 repetitions) sets for CP and only in the third set (PI = 4.9 ± 0.8 X SS = 4.2 ± 1.0 repetitions) for SQ. For RPE, the Wilcoxon test showed significant differences (p < 0.05) between all sets for CP and SQ. For the cumulative number of repetitions, the paired t-test revealed a significant decrease (p < 0.05) for CP (PI = 18.3 ± 1.5 X SS = 16.8 ± 1.6 repetitions). These results indicate that static stretching between resistance exercise sets decreases 8RM test performance.

Respostas cardiovasculares agudas em diferentes exercícios de força / Acute cardiovascular responses in various strength exercises

Fundamentos: A segurança cardiovascular na prescrição dos exercícios de força necessita ser cuidadosamente observada. Objetivos: Comparar as respostas agudas da frequencia cardíaca(FC), pressão arterial(PA) e duplo-produto(DP) entre os exercícios leg press(LP) e supino inclinado(SI) e verificar o comportamento dessas respostas após cada série. Métodos: Dez homens(23,3+-3,9 anos; 172,1+-5,6cm; 72,4+-5,8kg) realizaram testes de 10 repetições máximas(10RM) nos exercícios LO e SI. Após 48 horas dos testes, foram realizadas 5 séries de 10 repetições a 90 por cento de 10RM, com intervalo de 2 mim. O procedimento foi repetido 48 horas depois, para o outro exercício. As variáveis cardiovasculares foram aferidas entre a penúltima e a última repetição de cada série. Para análise dos dados, utilizou-se a ANOVA two-way seguida pelo post hoc de Benferroni(o<0,05). Resultados: Não houve diferença significativa nas respostas cardiovasculares quando comparados os exercícios LP e SI(p>0,05). Houve diferenças significativas nas respostas cardiovasculares após cada série de um mesmo exercício(p<0,05). No SI, o aumento da pressão arterial diastólica (PAD) e do DO foi observado a partir da terceira série, e da pressão arterial sistólica e da FC a partir da quarta série. No LP, houve diferença significativa a partir da quarta série (PAD e no DP). Conclusões: As respostas cardiovasculares entre os exercícios não apresentaram diferenças em função dos grupamentos musculares. A PAD e o DP apresentaram diferenças significativas a partir da quarta série para ambos os exercícios.